How To Increase Strength: Ultimate Guide To Getting Strong. Introduction. The goal of the Muscle & Strength strength building guide is to provide you with all the tools you need to build strength as quickly as possible. You will learn about popular strength building workout structures and exercises, how to improve your bench press, squat and deadlift form, and how to maximize your nutrition and supplementation to reach your goals. If you need help or clarifications, please feel free to post a question or comment at the end of this guide. You may also post questions in the Muscle & Strength forum. Strength Training vs. Muscle Building for the Beginning Lifter. During the initial stages of training, there is very little difference between working out to build strength and working out to build muscle. Both goals will require a substantial addition of strength for key compound exercises such as the bench press, squats, overhead presses and rows, as well as the addition of muscle. While experienced lifters will need to place much of their focus on lower rep training (1- 5 reps per set), trainees who are just beginning their journey and looking to build strength should focus on the use of 5- 1. Definitions and Common Terms. The following is a list of common terms found in most strength building articles and workouts, along with definitions. Intensity – Intensity is often viewed in the context of “high intensity training.” For strength training intensity mean the percentage of your one rep max (1. RM) that you are working with for a given exercise. Volume – Volume can constitute the number of sets per workout, the number of reps for a specific exercise at a given weight, or the total reps multiplied by the weight used. Periodization – Periodization involves the cycling of intensity and/or training volume through specific cycles to allow for improved recovery and continual gains. Overtraining – Overtraining can involve taxing a muscle, the central nervous system or joints and ligaments beyond their ability to effectively recover. Deload – A planned period of rest or lighter training to allow the symptoms of fatigue or overtraining to rescind while maintaining your current strength levels. Max Effort (ME) – Max effort refers to heavy (intense) training days in which a trainee works up to a 5, 3 or one rep max for a specific movement. ME days can be considered maximal load training days. Dynamic Effort (DE) – Dynamic effort training days place the focus on speed work, or performing an exercise with an approximate 5. RM for fast/powerful repetitions. Dynamic effort sets are often single reps for the deadlift, 3 reps for bench press, and 2 for squats. DE days can be considered maximal speed training days. Repeitition Effort (RE) – Repetition effort training days focus on the use of higher rep sets, generally in the 6 to 1. Each set is push near, or to failure. RE days can be considered maximal force training days. Assistance Exercises – The function of assistance exercises is to target weaknesses and build up/strengthen key muscle groups so that the body as a unit is as strong as possible. Natural Strength Standards and Expectations. The following strength standards were developed from definitions in “Practicial Programming” by Lon Kilgore, Mark Rippetoe and Glenn Pendlay. Five primary lifts are featured. Squat Strength Standards For Men. Weight. Untrained. Beginner. Intermediate. Advanced. Elite. Bench Press. Bench Press Strength Standards For Men. Weight. Untrained. Beginner. Intermediate. Advanced. Elite. Deadlift Strength Standards For Men. Weight. Untrained. Beginner. Intermediate. There are a lot of conflicting views and advice on the web about what is a well formulated ketogenic diet, especially for weight loss. Lots of people promote Bullet. Learn how to eat right to fight harder, gain lean muscle weight, burn fat, or just look sexy! Ok, so what is this LCHF then? This is true LCHF: Basics. The abbreviation stands for Low Carb High Fat and the very simple basics are to minimize the carbs in your. Now It Was Time To Burn Fat Without Becoming Weak & Lifeless. Disgusted with my failed supplement experiment, it was time to learn how to eat. The MS Diet - The body reacts negatively towards certain food particles. This is a list of foods to avoid (as well as alternatives) and foods to enjoy! The implication here is that it seems insulin was able to do its job better, that of lowering blood sugar, with less meals. There has been considerable promotion both. Advanced. Elite. Overhead Press. Overhead Press Strength Standards For Men. Weight. Untrained. Beginner. Intermediate. Advanced. Elite. Power Clean. Power Clean Strength Standards For Men. Weight. Untrained. Beginner. Intermediate. Advanced. Elite. 3. Strength Training Basics. Defining Your Goals. Before you pick a program and set up a solid eating plan, it’s important to define your goals. Take a minute to think about your long term goals, and write them down. Try to make goals realistic but challenging. A 4. 00 pound bench press might be possible in 5 years, but it certainly can’t be achieved in 6 months by 9. Once you have defined your long term goals, it’s time to think about short term goals. No small step is too insignificant. Think about where you want to be in a month, 6 months and a year. And remember, the key to reaching any goal lies in maximizing your effort. Never waste a single set. Strong bodies are built “one extra rep at a time”, using small but consistent steps. The 7 Primary Natural Strength Movements. If you are looking to build strength, the best place to start is by analyzing what the human body does well. We are built to perform certain movements and lifts with ease, utilizing multiple muscle groups and maximum leverage. The 7 primary natural strength movements and lifts that the human body performs well are: Horizontal Push – Pressing/pushing a weight away from the torso. An example of a horizontal push movement is the bench press. Horizontal Pull – Pulling/rowing a weight towards the torso. An example of a horizontal pull movement is the bent over barbell row. Vertical Push – Pushing/pressing a weight overhead, away from the body. An example of a vertical push movement is the military press. Vertical Pull – Pulling a weight towards the torso from overhead. An example of a vertical pull movement is the pull up or lat pull down. Squat – Bending at the hips and knees while keeping a semi- upright torso, as if reaching for something on the ground before you. An example of a squat movement is the barbell squat. Lift From Ground – Lifting an object off the ground from a position of maximal leverage (bent knees and hips). An example of this movement is the barbell deadlift. Carry – Holding an object in one or both hands and walking and/or running. An example of a carry if a yolk or farmer’s walk. There are many other movements the human body does well, such as jumping and shrugging, but most of these movements are derivations of the above 7 movements. What this means is that if you improve your strength on most or all of the 7 primary movements, your body will be able to perform nearly any task with power. The Primary Strength Building Exercises. Most strength building workouts are very similar and nature, and comprised of a core group of several lifts. These lifts are all variations of the 7 primary natural movements. For a complete list of quality exercises, please check out the “assistance exercise listing” that appears later in this article. The Fastest Way for a Novice to Build Strength. It’s not uncommon for novice (beginning) lifters to fall into the trap of looking for a magic strength building workout or training system. Here’s what you need to remember: there is no magic system. The key to making rapid, consistent progress comes from following these essential rules: Stay Persistent – Stop making excuses and missing workouts. If you want to improve your strength you need to make it to the gym week in and week out. Stay Basic – Stay with a basic program. Simplicity works well. Training evolution, or complexity, is something you will need in the future – but not now. Get strong on the basics. Most popular strength building systems feature a minimalistic structure using the same effective strength building movements. Don’t Undereat – To maximize your efforts in the gym you must also make sure you are eating properly. Undereating, or eating too much junk food, can greater inhibit progress. Make a Plan – You can’t enter the gym without a goal. Plan and know when and how you will add weight to the bar. A strength building training system requires a progression plan. No workout should be random, or without a specific goal. The Big 4 Lifts – Plus 1. At the core of most strength building programs are the barbell squat, deadlift, overhead press and bench press. The power clean is also widely used. The squat, deadlift and power clean are considered posterior chain movements. A posterior chain exercise works nearly every muscle in the back of the body, from head to toe, including the back, glutes, hips, hamstrings and more. Squats and deadlifts are considered the king of all strength building movements. Overhead and flat bench pressing are push movements. Pushing exercises work (to varying degrees) the shoulders, chest, back and arms. A properly structured strength building approach will achieve to strike some semblance of balance between flat bench and overhead pressing so that shoulder girdle health can be maintained. Do I Need a Belt? Is a lifting belt needed? This is a popular, and often heated debate. While there are valid points on both sides of the argument, most experienced lifters choose to perform heavy work with the use of a lifting belt. Here are some pros and cons to wearing a lifting belt: Pro - A lifting belt can help support your spine. Pro - A lifting belt allows many experienced strength athletes to squat and deadlift more weight, maximizing training sessions. Pro - A lifting belt can provide confidence. Con – A lifting belt can cause slight changes to your lifting form. When first using a belt, don’t rush into using it with heavy weight. Work on your form with a belt using lighter weight first. Con – A lifting belt that is cinched too tightly may restrict blood flow and/or cause change sin blood pressure. The Role of the Central Nervous System. While it is the role of muscle tissue to move or lift heavy weight, the central nervous system (CNS) also plays a vital role in the process. The CNS acts in many ways like a power source – as it is awakened you will start to recruit more and more muscle fibers into play. This is one of the reasons why a proper warmup protocol is required before heavy training. If you attempt to lift a heavy weight before “waking up the CNS”, you will be trying to move this iron using fewer muscle fibers. How to gain weight and build muscle mass fast! Urgent Report. For Hardgainers ONLY.. Read this letter to see his incredible transformation after only 1. This is unlike. anything you've ever seen before. I tried everything. I simply couldn't gain any weight. I'm not gifted. with great genetics, or very athletic. I'm just an average. I needed to learn how to gain weight. Muscle. mass, that is. After sifting through all the hype and crappy. I discovered a few all- natural, muscle- gaining. And do it faster than most typical weight gain workouts. Using these simple techniques, I not only gained. I also reduced. my body fat from 1. Skinny. And Average,I Hated Being Thin. Hi. My name is Anthony Ellis. And all of my. life I had been very thin (about 1. Being extremely thin may be OK for. But for me, it was degrading. In school, I was so thin that I wasn't allowed. I was totally. ashamed of my body. To try and hide this from friends (who. I always wore baggy clothes and long sleeved. Even in the summer time. I wanted to gain weight so badly that I tried. I could. I wasted thousands. Including: High calorie weight gain powders. Liver Tablets. Boron. Smilax. Mexican Yams. Carbohydrate Powders. Cybergenics. Liquid Oxygen. Colon Cleansing. Blue- Green Algae.. And much more. I joined a gym, and eagerly tried many of. I did everything that. I was told to do, no matter how unusual it sounded. I worked out 5- 7 times per week, 2 hours each. Day after day, week after week I waited for the muscle. I never gained a pound! In fact, eight years later. I looked exactly the same. It was frustrating. I couldn't understand. I did everything that I was supposed to do, but it wasn't. I knew that I would never be huge. I just want. a body that I could be proud of. Was that too much to ask? Why was this so difficult? Here's. The . Using their. I don't use steroids. I never want to. And my body does not gain muscle mass. I now realize that I am a . Because of this. why would I listen to someone who gains muscle easily? Anything they say will not be relevant to me. And what works for someone who's overweight. NOT work for someone trying to. If you're anything like me, you're tired of. That's. why I began looking for training and dieting techniques that. Please read this page carefully because I am. I learned and how you can apply. YOUR. Body. I also came across some hard- to- accept. I was not ready to believe. Looking back. I now realize that this information was the major turning. I had to let. go of old myths: Myth. If You Want To Look Like. A Bodybuilder, You Must Train Like Them. For many years I read the bodybuilder magazines. I tried workout after workout. Unfortunately, I did. And like all other. I. For example, let's look at a sport like basketball. I can pay for private coaches. Michael Jordan; eat exactly what he eats. Sure I will get decent at the game. I will never be as good as Michael Jordan. Heck I won't even be goon enough to play professionally. The same goes for bodybuilding. First of all. the bodybuilders in this sport are gifted genetically. Their. bodies respond well to resistance training. Even if you train. These drugs give them. So they can train. Former professional bodybuilder Craig Titus. I'm telling you this. You must. forget trying to train like a professional bodybuilder. It. won't work on us normal guys. You must train in a way that. Of course I still enjoy looking at bodybuilder. I. skip their recommended workouts and suggestions. Again they can do. I also had to stop training so often and. If that were true, all I would have to. I'd be huge! Unfortunately, it's not true, it doesn't work. Your body does. not build muscle while you are in the gym. Your body builds muscle while resting. Weight training is needed only to stimulate. After that, your body needs rest and food to build. And hardgainers need more rest and food than others. That took me a long time to understand. Working. out too often doesn't allow your muscles the necessary time. Not only will you not grow, but you will also. And possible muscle loss! Now, when you do train, the best way to gain. You must focus. on compound free- weight training, and lift challenging (that. This stimulates the largest amount of muscle. Your body responds to this stimulus by increasing the. In the past, I used mostly machines. I was always. told that free weights were a waste of time, and machines. Most machines are a waste of time for. Machines limit your development, because they. On the other hand, free weights make you support. If your smaller supporting muscles are weak. To build size and strength. I am quietly proud. I am really happy with my gains. Anthony. says is correct and well founded. I have taken my after photos now. I mean i noticed myself in the mirror. Being naturally thin. I did not want to get fat — I just. So, I focused on low calorie diets. I was supposed to do to keep my body fat low. Unfortunately, what I did not know was that. This. is a point that most hardgainers don't realize — Because. Eating a lot of calories. Training with free weights. Right? This is the most important factor in. When you overload your system with plenty of. The goal is to eat just enough calories. The second way you must shock your body is with. Weight training is the fastest way to get. Dieting and weight training both work together. Your advise and support. I don' think. I can thank you enough... I can only imagine. Thanks for taking the time.! To gain weight you have to eat, period! It basically. must become a job. This is very simple, but most people never. That was my biggest mistake. I had to learn to measure and calculate my. If you don't do this, you'll never know. Eating three meals a day does not. It doesn't provide your body with the constant flow. So, you must increase your meal intake to 6. Yes, six meals per day!(But don't worry. There are ways around this. I show you how. I'll come back to this a little later. During that time, if you have. Eating six meals per day will ensure. You will never be in starvation. I will be honest, eating six meals a day takes. But there are ways to make it much. Now, I know that this is a very sensitive subject. Some say that they're a waste of money. Well, they. are partly correct. In fact, let's take a look at this a little. Too much training and incorrect eating are two. In other words, they're wasting their time, effort. They simply supplement your existing diet. If you are not training and eating. You will be wasting your money! Let me repeat that because it's so important.. Supplements are not a substitute. Supplements don't make the program, they're. You still get results without them. A good, strong diet with plenty of. And once you invest in my program, I show you. If you can't get that, then the first supplement. Because, if you're like. So. the protein supplement is essential in this case. The supplement that helps the most is the Meal. Replacement Powder (MRP). MRPs consist of whey protein. They're designed. Since it represents one meal, that's one less. I have to worry about preparing. Also, MRPs help me reach. In this respect, it's much better than meat. If you're like most people and maintain a busy. Over the years, I've tried hundreds of. One of those is the MRP. Another product I recommend is Creatine. Monohydrate. Personally, I've had incredible results with. I know many skeptics question its effectiveness. I don't know if it'll work for you. But it's the #1 selling sports nutrition supplement. Creatine has been proven to. I just wanted to show. I considered. it a gift. I followed my plan. I didn't skip workouts or meals. If you can't. do this, then forget about getting incredible results. Working. out, and dieting on an inconsistent basis, won't bring a significant. I know, because that's what I did most of. Do it right or don't do it at all! To be successful in anything, you must commit. Once I became. consistent, results came quickly. In fact, I began to see. Using these simple concepts, I created a training. I believed would work for me, and it did! Finally. I began to gain weight. After years of wasted effort. I began to see amazing results in less than 3 weeks! I began to gain weight so quickly that I reached. It has lifted my self- esteem and improved my outlook. Because of my incredible transformation, I was. Body Of Work. and in Muscle Media (a popular fitness magazine). After my transformation, I got the opportunity. Bill. Phillips. Bill Phillips & Anthony Ellis. As well as author Shawn Phillips. Anthony Ellis (left), Shawn. Phillips (middle)I learned and train from top MMA coaches like. Tony Blauer. Tony Blauer & Anthony Ellis. And I . I wrote muscle building articles for bodybuilding. Here Are Magazine Scans Of Three Of My Published Articles: I became an inspiration for all skinny guys. But. Everyone Still Kept Asking Me, . Many of their. stories are similar to mine. If so, you. want to improve your physique but lack guidance and knowledge. You're confused by the many books, diets and. This is where I believe most people fail. BUT it's very difficult. This is by far the most confusing concept for. If you're not. eating the right foods AND in the right amounts... Period. Everyone says, . Nor do they explain how to choose. This is where most books and personal trainers. I've spent a considerable amount. NO crash diets. NO. NO complex calorie calculations. In plain English, I explain all the necessary. I tell you exactly. That way, you can create a custom- tailored program. But.. What. If You Want To Start Right Away. And Just Need Some Quick Guidance? Well, here's the best part. I've already done it for you! This course comes. I've created specifically. Without steroids. This program tells you: What mass- building. How much you need. When to eat! To get you in the gym ASAP, I've also included. I used. during my program. That's right! I've already created for you a. The pre- set diets and weight- training programs. I suggest in the program. They're. all laid out in an easy- to- understand format so you always. You don't have to think about anything, just. What. Do The Experts Say About This Program? After reviewing the. Lose Weight & Burn Fat Naturally, Without Supplements. I Wasted So Much Money On Supplements That Did NOTHING To Burn Fat. I have spent years studying fitness, and it became clear to me in my own efforts to burn over 5. I started out skinny, and desperately wanted to build muscle to improve my self confidence. But, in an effort to do so, I was unexpectedly left with over 5. I had to try and burn as quickly as possible. I thought being skinny was bad for my confidence, but being overweight left me with a whole new set of problems. My stomach was hanging over top of my belt buckle, and my face had doubled in size, which had an extremely negative impact on the way I felt about myself. I had to find a solution to burn away all of the excess fat I had gained, and fast, because I wanted to reverse my very low self esteem. Burning Over 5. 0 lbs Of Body Fat Was All I Cared About, But I Wanted To Do It Without Risking Muscle. Those who have no desire to build muscle should not turn away from what I am about to explain, because even if you hate bodybuilding and have no interest in large muscles, everyone wants to be toned, and this requires having muscle. Starvation, which is the obvious choice for most who wish to lose weight, is not only devastating to energy levels and mood, but burns away muscle, making the body frail and lifeless. Do you want a frail and lifeless body? No, and neither did I. But finding a weight loss method that is actually realistic and effective was the trick, and I had yet to find the magic wand. I wanted to burn over 5. My confidence was in the toilet, and I wanted to find an effective way to lose weight. I did not want to burn away muscle. I knew that if I went on a starvation diet plan, my body would burn as much or more muscle as compared with fat, and it would leave me looking worse than before I started. A flat, dull body looks sickly, and I did not want that to happen. Using weight loss supplements appeared to be the answer. Everywhere I turned, fat burners were advertised as being the key to developing a lean, athletic body. Because I could not find an effective fat burning diet or exercise plan, I decided to try the supplement path and see where it would take me. It Was Time To Go On A Fat Burning. Supplement Shopping Spree. Everything I read was pushing supplements as the answer to achieving a nice looking body. Despite having already built massive muscles without ever having yet touched a supplement, being human, I figured why not try using supplements to burn away this huge amount of fat that was making me very uncomfortable. If everyone seems to believe that supplements are the key to fat loss, then there must be some truth to the idea. I purchased more supplements than I can possibly remember, and my results were simply amazing. Contrary to the promises I read from so- called fitness experts, while using supplements, nothing changed. It came to my attention that unlike pharmaceutical companies, which need to have legitimate studies to back up results, supplements can make any outlandish promise they wish, and legally, do not need to deliver one iota of what they claim! This was outrageous to me, and felt like legalized theft. But, what's worse is that many of the sources I used to learn about supplements, such as popular fitness magazines, were actually colluding with supplement companies, since the vast majority of their pages are filled with supplement advertising, paid for by supplement companies. Even worse, some magazines are even owned by supplement retailers! Just pick one up, scan through the pages, and this will become obvious, although at the time, I had no idea this was the case. I came to learn that most fitness web sites and magazines are merely propaganda vehicles used to advertise supplements! So, I figured that since experimentation led me to the correct muscle building path, I now needed to put that same effort into my diet so I could find a way to lose fat without burning away muscle and becoming a living skeleton. This is exactly what I did, and the results were nothing less than extraordinary! I ended up burning 5. My family, friends, and strangers alike were amazed. People who had not seen me in some time were shocked at how much better I looked, and the stunned look on their faces made the years of experimentation to find an effective fat burning and muscle building method more than worthwhile. I Foolishly Never Considered That Supplements Could Destroy My Health. I was just worried about achieving my weight loss goal, and didn't realize at the time that supplements could also harm my health and well being. Thankfully, they didn't, but given that I did not burn fat or build muscle while using them, they didn't do much of anything for me, except waste lots of my money and time. It is now obvious to me that seeking a pill or powder to increase the rate of fat loss is a losing proposition, as I either find one that doesn't work (likely), or one that could destroy my life. Neither sounds like a good option to me.! Not until I radically modified my eating strategy did fat begin melting off of my body at a rapid pace, every single week. What I learned throughout my long experimentation is that exercise enhances a properly designed eating strategy, increasing the speed of results, but it has no effect without a potent diet plan. I performed more exercise than most, yet still carried around a 4. In fact, until my eating plan radically changed, I gained fat despite exercising 5 days per week, so it is a complete waste of time to seek out the perfect exercise program when it will have no effect in the presence of a flawed diet routine. Do NOT allow a lack of time & motivation for exercise stop you from burning fat. Those who feel as if weight loss is impossible due to limited time and motivation for exercise will be thrilled to learn that you can burn fat & lose weight without any exercise! Once I discovered the proper diet to follow, fat melted off my body like butter in the midst of a heat wave, and this fact should give true hope to anyone who needs to lose weight, regardless of work or personal schedule. You can transform your body, burning excess fat every single week, if you begin to eat the right way, even without exercise! I also learned why starvation diet plans destroy any chance of achieving permanent weight loss. Starvation diet plans condition the body to expect a very low quantity of food. In response, the body's natural survival mechanism slows metabolism (the rate at which calories are burned) in order to keep you alive in case of a famine. Your body cannot tell the difference between a foolish fad diet and being stranded on a deserted island, so it assumes you are trying to survive. Greatly reduced energy levels, as the body is trying to force you to move and think less so that the fat you have on your body will last longer (remember, it assumes you are in survival mode and wants to prolong the time your stored energy - fat - will last). Yes, you read that right, the body actually wants to preserve fat! If you were actually stranded and in need of survival, you would be extremely thankful, but in reality, you're not, and are rather desperately seeking to burn, not store fat, so this is horrific! The body not only makes every effort to preserve fat by reducing energy levels, but also . So, you actually lose weight slower on a starvation diet plan because the body is trying to preserve fat! But, if this is not bad enough, there is more. Any fat that is lost during starvation dieting quickly returns upon consuming a normal amount of food, because those enzymes I mentioned earlier are more active than ever due to the starvation diet, primed to store that extra food as fat the moment it arrives.? The dreaded yo- yo syndrome, where weight is lost, and gained back again. After Experiencing So Much Frustration Trying To Burn 5. Of Fat From My Body,It Was Time To Help Others. I reached my weight loss & fat burning goal in 1. Because I learned so much through my long experimentation period, I decided it was time to help others achieve the same type of results. Since another passion of mine was writing, I felt that I could produce a program that teaches what I learned about weight loss and muscle growth, so that anyone could achieve progress like mine, in a fraction of the time it took me, without any supplements or drugs. In 1. 99. 7, that is exactly what I did, releasing the Fat Vanish weight loss program and Muscle. NOW natural bodybuilding program to the world, after spending over a year developing the system. I wanted everyone to feel as if I am right along side them, ready to guide every step of their journey, therefore, I added the Lifetime Email Personal Training benefit, which allows everyone who signs up for Fat Vanish or Muscle. NOW access to me, the author, as their lifetime email personal trainer, and, as the name implies, this benefit never expires. BURNS POT BELLY IN 4 MONTHS! An average guy with a wife, kids, job, takes his obese and way out of shape body and turns it into that of a greek god, or at least as close as he can get in 4 months time. This was all done in the midst of the holidays, 2 weeks of downtime from illness, many more cheat days than what is allowed and yet, I was able to shed a total of 3. I am now on a path of fitness that will get me to that perfect vision of fitness that we all want to have! I hope you get a chance to see my results so that they can inspire you to do what I did, which was to get off the couch and get to work! Josh Golden. Lincoln, CABURNS 8. LBS & 1. 4. I actually thought that I wore the weight well (self denial). My ankles were always stiff and sore. I couldn't walk a city block to save my life. I walk around with my head up. My confidence is through the roof. FRANCESCO'S PROGRAMS (FAT VANISH AND MUSCLENOW) WORK!! I do have to give you a lot of the credit. You made it possible for average Joes to become healthy. You did it without expensive gimmicks, gadgets or supplements.
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